“Movement is a medicine for creating change in a person’s physical, emotional and mental states”-Carol Welch. “However, physical fitness can neither be achieved by wishful thinking nor outright purchase” (Joseph Pilate)

A woman told the husband to stop competing with her with his “pot belly” (stomach) because she can’t continue to defend him before the public that the husband is healthy apart from the fact that his stomach has abnormally protruded as a result of fat deposit. The man in question hate to do any form of working out and refuse to stop eating late in the evening.

Health and fitness is the dream of any individual as well as nations because a healthy nation is a productive nation. Global recommendations on physical activity for health has engaged the attention of the World Health Organization (https://www.who.int/dietphysicalactivity/factsheet_recommendations/en/ over the past decade because some people are becoming conscious of their wellness and leaving no stone to chance. Gone are the days when people eat, smoke and drink anything in the name of better living especially the middle to high class family, to tell others they have the hard cash to spend.

As a matter of fact nobody is excited when it comes to doing any kind of physical activity that would temporally discomfort the person but at the long run give a tremendous health benefit.



Physical inactivity has been identified as the fourth leading risk factor for global mortality (6% of deaths globally). This follows high blood pressure (13%), tobacco use (9%) and high blood glucose (6%). Overweight and obesity are responsible for 5% of global mortality.

Levels of physical inactivity are rising in many countries with major implications for the general health of people worldwide and for the prevalence of cardiovascular disease, diabetes and cancer and their risk factors such as raised blood pressure, raised blood sugar and overweight. Physical inactivity is estimated as being the principal cause for approximately 21–25% of breast and colon cancer burden, 27% of diabetes and approximately 30% of ischemic heart disease burden.

In addition, lack of exercise especially among urban folks account for nearly half of the overall global burden of disease. It is estimated currently that of every 10 deaths, 6 are attributable to non-communicable conditions. . (World Health Organization)

Our health is being influenced by three trends according to global health reports: population-ageing, rapid unplanned urbanization, and globalization, all of which result in unhealthy environments and behaviors.

As a result, the growing prevalence of alcoholic drinks, sugar induced products, tobacco, narcotics and its related substances and their risk factors has become a global issue affecting the majority of households across the globe. When I was in high school and living in a low income country, reports of cancers, obesity, weight gain etc. were all coming from the developed world. But two decade later, every country has its fair share of health issue. How do you want your body to last you in the next 30 years and what are you doing to guarantee that?

It has been shown that participation in regular physical activity reduces the risk of coronary heart disease and stroke, diabetes, hypertension, colon cancer, breast cancer and depression. Additionally, physical activity is a key determinant of energy expenditure, and thus is fundamental to energy balance and weight control. The year has just began and as I cherish reader of my post I want you to minimize your sedentary lifestyle and start working out


Many people soon fade away quickly than expected because of their unwillingness to subdue the body to some kind of physical training not because of award this time round but to ensure their own good health and longevity.

A lot of women get out of shape after their 2 or more child births. Why? The answer is obvious. There’s no time to exercise. My wife was slim when I married her but has put on extra calorie which are unnecessary because of the kind of work she does and after giving birth to 4 kids. Should I take her excuse for no exercise? A big no! I am still encouraging to start as a matter of necessity.

Just like my wife who refuses to do exercise and develop a moderate belly fat, a lot of women also developed this fat around their belly. Many women nowadays use corset to tighten their belly before they can wear their preferred dresses. We appreciate our wives for giving us beautiful children but we encourage them to do something about their belly fat.

 Kelly Rennie in Post Natal article talks about ways to deal with belly fat after giving birth. Please read below

 #1: Drastically Reduce Your Sugar Intake This tip alone will make a lot of belly fat drop off! Start to introduce more natural, protein-rich food sources and vegetables that will fuel you and keep you satiated for longer.

#2: Significantly Reduce or Eliminate Alcohol. Many alcoholic drinks are full of sugar and artificial sweeteners, which make them unhealthy from the beginning. However, alcohol itself is harmful, in that it can mess with our hormone levels and cause the body to prioritize fat storage. On top of this, alcohol lowers your inhibitions. As a result, you’ll be far more likely to reach for a bag of cookies or call for a takeaway pizza. It’s important to reduce or eliminate alcohol in all situations.

 #3: Breastfeed If You Can One ‘quick fix’ for new mums is breastfeeding their new baby. Why? The act of breastfeeding helps the uterus to return to its normal size, reducing any unsightly bulges and returning your stomach to a more familiar size.

#4: The Best Belly Fat Exercises Are High-Intensity Circuits Although diet is the single biggest contributing factor to body fat levels over time, exercise cannot be overlooked. This specific form of exercise is ideal for the time poor new mothers out there. High-intensity circuits that work the entire body and major muscle groups are a great way to rev your metabolic engine, and increase your muscle tone. As your fitness improves, and in conjunction with a good diet, belly fat will melt off.

 #5: Train With Weights The more muscle you have, the more calories you’ll burn when you’re just going about your day. That’s why it’s important to build lean mass via resistance training. Many women refuse to lift weights, because they’re afraid of getting ‘bulky’. But this perceived effect couldn’t be further from the truth. Instead, following a structured resistance program will allow you to: Rapidly change your body composition Strengthen your core (which can help with any post-pregnancy back pain) Burn fat. After six to eight weeks the results will speak for themselves

 #6: Staying Hydrated One of the most overlooked points for weight loss is adequate hydration. Around 55-70% of our bodies are made up of water, so any loss in fluid can have serious consequences. These include impaired concentration, loss of strength and general fatigue, making daily activities far more difficult than they need to be. Too often we go through our day in a blur of fizzy drinks and caffeine, leaving us dehydrated. By simply swapping out the majority of your hot drinks for water during the day you can avoid the ‘crash’ and stay energetic for longer.

#7: Reduce Caffeine Intake It’s all too easy to fall into the ‘caffeine trap’ as a new mother. You end up borrowing energy from coffee, tea and energy drinks, to make up for your lack of sleep or busy schedule. Whilst this may work in the short-term and give you a brief boost, you may actually be doing more harm than good. Caffeine is a diuretic, which means it strips your body of fluid and actually makes you more dehydrated. Over time this will cause energy crashes, greater cortisol levels and potential irritability. Avoid having another espresso if you want to stay on top of your game. – See more at:



Belly fat has been one of the main issues that confront women after giving birth and forces many of them to lose their shape. Since you can do something about it don’t give excuse and say you can do anything about it.  The above guidance will help you eliminate your belly fat. Start now.


 Evidence points to physical activity, or associated factors, as an effective treatment modality. The use of exercise and sport in the prevention and treatment of state anxiety, moderate depression, and/or low self-esteem may often be recommended as a practical approach. In addition to reducing the essential symptomatology, exercise is less costly than other therapeutic methods. Because of its intrinsic activeness, it may also bring additional physical, psychological, and social benefits. (PsycINFO Database Record (c) 2016 APA)

So don’t delay to engage in any moderate form of physical exercise commensurate to your age and health. Seek medical advice before engaging in any such activity if you have any health related problems. The issue is the earlier you start the better for you.


Physical exercise helps keep your thinking, learning, and judgment skills sharp as you age. Why? Because exercise stimulates your body to release proteins and other chemicals that improve the structure and function of your brain by distributing blood throughout all the vital organs of your body.

Have you asked yourself why young children who engaged in physical activities are considered active and intelligent? It’s because of active blood circulation in their body; thus, it’s easy for them to excrete waste materials from their system easily than we do as adults.

Studies examine the effects of exercise on children’s intelligence, cognition, or academic achievement were reviewed and the results were discussed in light of (a) contemporary cognitive theory development all as a result of exercise.

Recent research demonstrating the salutary effects of exercise on adults’ cognitive functioning and   animals have all linked physical activity to changes in neurological development and behavior.

 Similar to adults, exercise facilitates children’s executive function (i.e., processes required to select, organize, and properly initiate goal-directed actions). Exercise may prove to be a simple, yet important, method of enhancing those aspects of kids’ mental functioning which is central to cognitive development.

Do still have any justification not to engage in any physical exercise this year? I have no exercise and you should have none to.


We’ve all come to the conclusion that aging is a natural and complex physiological process Influenced by many factors, but some are modifiable. As we continues to grow, it is important to modify some aspect of our lifestyles through interventions that can be easily implemented so as to guarantee “successful aging”.

In addition to a healthy diet and psychosocial well-being, the benefits of regular exercise on mortality, and the prevention and control of chronic disease affecting both life expectancy and quality of life are well established in many medical journals

The benefits of regular exercise on longevity can’t be over emphasize and this should engage your attention as soon as a possible. Most of the exercise I do is active and vigorous walking because I am not a fun of the gym. Choose the best option that are comfortable with you. Running, biking, jogging, jumping, skating, riding, pushing, tug of war etc. are common exercises that you can explore.

Research is showing that exercise can partially reverse the effects of the aging process on physiological functions and preserve functional reserve in the elderly. Numerous studies have indicate that maintaining a minimum quantity and quality of exercise decreases the risk of death, prevents the development of certain cancers, lowers the risk of osteoporosis and increases longevity.

Your physical training programs should include exercises aimed at improving your cardiorespiratory fitness and muscle function, as well as flexibility and balance.

Let me conclude with these quotes:

“When it comes to eating right and exercising, there’s no I’ll start tomorrow. Tomorrow is disease” V.L.A Lineare

“There are only two requirement when it comes to exercise. One is that you do it. The other is that you continue to do it” Dr. Stephen Colagiuri

“For those who don’t have time for exercise, there will have to make time for illness” Edward Stanley”

Stay blessed!



  1. Black, J. E., Jones, T. A., Nelson, C. A., & Greenough, W. T. (1998). Neuronal plasticity and the developing brain. In S. Eth (Ed.) Handbook of child and adolescent psychiatry: Basic psychiatric science and treatment (vol. 6, (pp. 31–53)). New York: Wiley. (Google Scholar)
  2. Morris, MD; Ralph S. Paffenbarger Jr, MD; Kevin Patrick, MD; Michael L. Pollock, PhD; James M. Rippe, MD; James Sallis, PhD; Jack H. Wilmore, PhD
  3. https://www.sciencedirect.com/science/article/pii/S0378512212003015

         4. Global recommendations on physical activity for health.

 (1.Exercise. 2. Life style. 3. Health promotion. 4. Chronic disease – prevention and control. 5. National health programs). I. World Health Organization.

 ISBN 978 92 4 159 997 9 (NLM classification: QT 255)


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